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Training Log Archive: jemmerson

In the 7 days ending Oct 14, 2013:

activity	#	time	miles		km		+m
Running	9	4:07:46	23.33	(10:37)	37.54	(6:36)	49
Orienteering	3	1:45:27	8.59	(12:17)	13.82	(7:38)	430
S&C	3	1:06:00	0.19		0.3
Taekwondo	1	1:00:00
Total	10	7:59:13	32.1		51.66		479

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Monday Oct 14, 2013 #

7 AM

Running (recovery) 33:28 [2] 5.17 km (6:28 / km) +14m 6:23 / km
ahr:139 max:152 shoes: Inov8 X-Talon 212

1 PM

Running warm up/down (both) 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 F-lite 230

S&C (gym) 35:00 [3]
shoes: Inov8 F-lite 230

Sunday Oct 13, 2013 #

Event: Welsh Championships

Running warm up/down 6:48 [2] 0.93 km (7:19 / km)
ahr:134 max:153 shoes: VJ Irock #2

jog to the start

Orienteering race 52:02 [4] 6.55 km (7:57 / km) +140m 7:11 / km
ahr:166 max:185 shoes: VJ Irock #2

Welsh champs, 3rd w18
Mistakes to 4, 13, 15, losing about 5 mins total which is a lot, rest was really good although I don't think I was running fast enough, not a great run but I enjoyed it and lots of positives to take from it again.

Running warm up/down 2:40 [2] 0.4 km (6:40 / km)
ahr:135 max:144 shoes: VJ Irock #2

jog to download but then kind of forgot about warming down...

Saturday Oct 12, 2013 #

Event: JOK Chasing Sprint

1 PM

Running warm up/down 5:54 [2] 0.9 km (6:33 / km)
ahr:135 max:151 shoes: VJ Irock #2

jog to the start

Orienteering race 22:17 [4] 3.09 km (7:13 / km) +140m 5:53 / km
ahr:180 max:190 shoes: VJ Irock #2

JOK chasing sprint prologue, 1st on women's open
Great run, only a couple of small 10 sec misses to 5 and 21, felt really good, loved the area except for all the brambles but it looks like all my years of orienteering in shitty west midlands forests had prepared me well!

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
ahr:140 max:153 shoes: VJ Irock #2

short jog around the car park with Beth

3 PM

Running warm up/down 4:24 [2] 0.67 km (6:34 / km)
ahr:123 max:142 shoes: VJ Irock #2

very short warm up for the final

Orienteering race 31:08 [4] 4.18 km (7:27 / km) +150m 6:19 / km
ahr:183 max:194 shoes: VJ Irock #2

JOK chasing sprint final, 2nd women's open
Start-11 great, 15-finish great, 12 13 14 (in the green bit) awful, got overtaken by a w21 while I was lost somewhere in the green bit but managed to hold onto second, annoyed about my mistakes but it was very technical so I'm really pleased with the rest of the course and the prologue!

Running warm up/down 3:20 [2] 0.52 km (6:25 / km)
shoes: VJ Irock #2

little jog to the beach for a dip in the sea with some of the girls, freeeeezing!

Friday Oct 11, 2013 #

Running 48:55 [2] 7.77 km (6:18 / km) +31m 6:10 / km
ahr:141 max:153 shoes: VJ Irock #2

S&C (balance board) 10:00 [1]

Thursday Oct 10, 2013 #

4 PM

Running warm up/down 9:48 [2] 1.5 km (6:32 / km)
shoes: Inov8 X-Talon 212

Running (drills) 23:05 [3] 2.16 km (10:41 / km)
shoes: Inov8 X-Talon 212

S&C (circuits) 21:00 [3] 0.3 km (1:10:00 / km)
shoes: Inov8 X-Talon 212

Running warm up/down 8:53 [2] 1.4 km (6:21 / km)
shoes: Inov8 X-Talon 212

Wednesday Oct 9, 2013 #

Taekwondo 1:00:00 [3]

Tuesday Oct 8, 2013 #

7 AM

Running (easy) 26:31 [2] 4.02 km (6:36 / km) +4m 6:34 / km
ahr:140 max:152 shoes: VJ Irock #2

6 PM

Running (road) 1:00:00 [5] 10.0 km (6:00 / km)
shoes: Inov8 Road-X 233

2km, (3 mins), 1km, (2 mins), 2km (loop is a bit over 1km)
times - 8:12, 3:48, 8:16
felt great on the first rep so I pushed really hard on the single loop but then found the last double tough, fun session!
jog and drills to warm up and jog to warm down

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